#276: Bret Contreras, PhD on Building Glutes, Muscle Building & Recovery Science
10.14.2019 - By High Intensity Health with Mike Mutzel, MS
Bret Contreras, PhD is the author of the best selling book Glute Lab and is the guy professionals see for help sculpting their glutes and lower body. ➢ Today's show is brought to you by Ned CBD for sleep: http://bit.ly/ned-CBD-discount Save 15% on NED's hemp-derived sleep-enhancing CBD tincture derived from biodynamically grown Hemp. http://helloned.com/hih Check out Bret's new book Glute Lab: https://amzn.to/359PwVI Check out the video interview: https://www.youtube.com/watch?v=hx3F8IzBcMw Key Takeaways: 04:07 Bret invented the barbell hip thrust exercise, basically a pushup for the glutes. 05:05 Bret is on a quest for maximum understanding glutes, which lead him to a PhD in Sports Science. 08:09 Everyone has a weak muscle that does not respond well to training. 11:11 Glute activation is complicated and individual. 12:52 Published research on physiology is based upon averages. 15:57 Not every body was built to squat or deadlift or whatever, but there is a variation for you. If not, omit it. Pain inhibits muscle activation. 17:46 A study of 200 hips for hip flexion and range of motion showed that hip flexion range was 80 degrees and 140 degrees, a 60-degree spread. The hip extension spread was 5 degrees to 40 degrees. 20:21 Squatting deep is not a prerequisite for glute development. 24:51 Strengthened glutes result in increased activation by your body in movement. 28:41 Old healed injuries can still be perceived by the brain as a threat and pain can continue long after being healed. 29:47 Stretching and foam rolling, for the most part, works on the nervous system. 31:20 Visualization of the contraction of muscles is especially helpful in maintaining strength when recovering from an injury, by working on the nervous system. 32:45 You see better results when you visualize yourself in first person, not watching you do the movement. 50:32 You need a good strength coach who knows all the lifts to help you figure out your weak links. 51:33 No one hurts themselves with hip thrusts done properly. 55:25 In Bret’s experience, the gold standard coach is CSCS certification along with years of internship. 01:00:58 Your knowledge as a coach is a pie chart: 33% is experimental self-experience lifting/training, 33% comes from working with others from all walks of life, and 33% is reading, listening to podcasts, watching videos and attending conferences. 01:04:52 Men have better results by splitting leg day into 2 days: quad day with glutes and a hamstring day with glutes and interspersing this with 3 upper body days. 01:07:18 Women have better results with 3 full body days. 01:12:20 The hormone hypothesis (growth hormone, cortisol and testosterone) of weight lifting is pseudo-science. 01:14:08 Bret prefers dumb bells, body weight and bands for beginners over barbells. 01:16:35 Bret films new videos and writes new programs for his membership program every month.